ULTRA MARATHON RUNNING NUTRITION: RACE DAY TIPS AND FUEL-HYDRATION STRATEGY: Coach Sage Canaday 

Ran my first 31 mile ultramarathon yesterday 😁

Just did my first 100 miler a few days ago. All your videos have been a huge help over the years. Thank you!

Canaberry is SOOO good! I have to hide them from my kid. Thank you for helping Spring Energy to develop such yummy plant based gel I can enjoy during my marathon training!

I ran at about 8:30 / mile pace for 18 miles and then hit a massive wall the rest of the way .... definitely run very conservatively at the start! I learned that the hard way

Thanks for the great video, very helpful!

Really insightful Sage, thank you. Training for my first 50 miler in a few weeks. A few 50ks and a 40 miler under my belt. Only now do I finally feel like I’ve got things dialled in. But, race day is a different beast mentally and physically

Excellent talk Sage. Thanks!!

Very useful Tips Sage... Thanks a lot!

This is a great info, like always Sage! specially because I'm gonna be doing a 100k for the first time on June I've also seen some of your other videos where you talked about pretty much the same topic, but now! this one becomes more relevant right now. Thank you very much Sage!

Very pleased this came out....running my first ultra in 4 days time.

Awesome video. Thank you 😊👌🏻🏃🏻‍♂️

I ran my first 50k in November and my favorite thing at the aid stations was shepherd's pie and chocolate donuts! Lol Totally different beast though, mild temps, relatively flat, and a 4 mile loop with a great aid station. I'm nervous about my upcoming mountain 50k in June... I'm guessing the heat and altitude would make a stomach full of shepherd's pie into a comedy/ horror! Time to try Canaberry!

Great Advice Sage 😁👍

42 miler this weekend. Thanks for the advice!!

Good video sage, for my first ever marathon last year I had two bottles of water with tailwind in it & two bottles I just put half a teaspoon of sea salt with half tablespoon of honey left on tables around the marathon cause, came first in my age group 😀 probably should of had a few gels as well, thanks Sage 👍

Great information.

I’ve found having Gerber baby foods to be excellent food sources it’s the closest to having “real” food . Apple or Blue berry was quite tasty however the satchels are only 200 calories worth!!!! And yeah coke or flat coke it’s the best especially at 2 am in the morning lol good stuff . Good stuff Sage

I remember the old days of the original “accelerade” that was some slaty drink

love the charlies brown cup

One thing I learned in my 100 is eating gels and sweet drinks is fine, but at Mile 70 my teeth actually started to hurt from the sugar. What I do now is use some water afterwards to rinse the mouth.

Ran my first ultra (50K) back in January. Ordered my spring energy packs for the race and I was pleased. They all kind of tasted the same imo, vaguely like bananas, but I liked them a lot. Chugging coke/soda also works! Downed about 8oz before the last 10k and felt pretty good finishing.

where’s your website gone!? i want a training plan :)

I have a questions for everybody (just can't figure out with only my own), What's the convinient way to carry a serve of powder with yourself during a race. I would like to have packing like gels, but rarely see isotonic packed this way

Hey Sage! How much improvement should I see in my 5k being 16 yrs old on a 4 week training plan starting at a 19:27

Hi Sage, not exactly related to the video BUT Q for you: Which Hoka shoe to race a road 10k these days? Rocket X? Rincon? i'm pretty new to Hoka but have been really liking the Clifton 7s I've been trying out for some easy running, keen to look at some for other running.

Sage, I am trying to find the video where you show people how to pinch and drink out of a cup when racing halfs & marathons. I've shared that video with others before but can't find it. Any suggestions?

Different topic but seeking ur wise consul since you have spoken about Hokas extensively in the past:: what hoka would u suggest if you are supinating? my foot rolls to the outside and is wide.. I want a shoe with a springy ride, energy rebound... used hoka 6 and the feel like they are sucking up my energy, heels hurt and instep feel constricted and too tight. gaviota felt like a brick...I feel like when weaing the 6's that im sinking back into the heels ,feels weird, no forward momentum..like a car with sacked out rear springs!...Ive wide feet, a small stride, only walk and jog short distances,want confort for my aching heels but also want a springy shoe that aids momentum..i have wide and flat feet and supinate alot..not a mid striker but rather im a heel stricker, short stride. the bondis are absorbing my momentum! like walking on the beach in sand.. Any better matched Hoka or perhaps a different brand to check based on what ive shared? thanks bro!

Can I overdo the electrolytes a little bit to be on the safe side? Times one and a half let's say? (I'm a salty sweater)

Thanks for the advice. Although I wince whenever you say "bonk". Means something totally different in South Africa.

I have a real problem with my hands during marathons and long distance runs. My finger swell so much that I cannot close my hands or make a fist and they feel sore. I was told it could be hyponatremia but this happens on every long run so is it really I wonder?

Hello Sage. Hope you are safe and doing alright. I have a question. I am thinking of purchasing a pair of Hoka One One . My previous shoes were Adidas Ultraboost, Nike Pegasus 37 and last one Saucony Kinvara 11. I am an amateur runner(usually 10k-21k races) who runs on road or dirt. Which shoe would you recommend to me? Thanks in advance

1:15 Kofuzi always starts fast..

I have a summer ultra and I’m a bit worried because I’m a very salty sweater. I’m really going to have to take in a lot of salt and electrolytes.

I know that if I drink Fanta (I hate cola flavours but the same goes for coke) I initially feel fantastic and then about an hr later I hit a bonk that is multiple times worse then any other bonk.

I think the farther your run is, the more benefits of being fat adapted become apparent. In a relatively new runner (~2.5 years) and haven’t taken a calorie in for any runs < 2.5 hours in over a year. My water intake has also decreased probably due in part to increased fitness but also as a result of less carbs in my diet. Carbs are correlated to hydration need and I think being fat adapted pays huge dividends as opposed to relying on exogenous carbohydrate, I think electrolytes are at least as important as calories from carbs. They are of course helpful in certain situations just not sure I subscribe to the whole carbs make your run better and you need them idea. Different things work for different people but when I eat a lot of fiber, I often have to stop to go to the bathroom whereas a nice cheesy omelette with a lot of butter and my stomach is feeling much much better usually. I’m pretty much over sweets and carbs except in very little portions and timed strategically around exercise

My only concern with fruit would be high fiber during your race…

where’s your website gone!? i want a training plan :)